How do you develop healthy eating habits?
Find out how to use the inverted food triangle.
A healthy breakfast
Ingredients (e.g. serves 1)
- 150 g Alpro Greek style plain ‘yoghurt’
- 1/2 apple
- 1/4 tsp cinnamon
- 1 handful blueberries
- Puffed spelt and/or granola (or plain oats)
- Optional: pumpkin seeds and a drizzle of agave syrup
Sauté the apple and cinnamon in a pan with a little olive oil. Pour the yoghurt into a bowl as your base and top with the rest of the ingredients.
A healthy lunch
Ingredients (e.g. serves 2)
- Green pesto
- Handful fresh basil leaves
- 1 garlic clove
- 30 g pine nuts
- 5 tbsp olive oil
- Salt and pepper
- 40 g Parmesan cheese (optional)
- 200 g whole-grain pasta (or courgetti as a low-carb alternative)
- Cherry tomatoes and/or olives
Use a mixer to blend the green pesto ingredients. There will definitely be enough for two servings! Boil the pasta (or stir fry the courgetti). Thoroughly stir the pesto into the pasta and garnish with halved cherry tomatoes and/or olives.
A healthy dinner
Ingredients (e.g. serves 2)
- 1 aubergine
- 1/2 pumpkin
- 2 handfuls spinach
- 1 clove garlic
- 800 ml tomato sauce with basil
- 200 g mince (or vegan mince)
- Lasagne sheets (e.g. from yellow lentils)
- Grated cheese (for between the layers and to top)
- 1/2 tomato
- Pepper and salt + your preferred seasoning
Cut the aubergine and pumpkin into thin strips. Chop the garlic and wash the spinach. Arrange your ingredients based on how you plan to layer the lasagne in the oven dish. For example:
1 layer of spinach
1 layer of aubergine
1 layer of pumpkin
Garlic, sprinkled sparingly
1 layer of lasagne sheets
1 layer of tomato sauce
1 layer of cheese
Repeat twice (if your dish is large enough). Remember not to use lasagne sheets for the last layer because the oven will dry them out and make them crunchy.
Finish with a generous layer of cheese and garnish with tomato slices. Season to taste with pepper and salt (or your preferred seasoning).
Bake in the oven at 180 °C for approximately 35 to 40 minutes. Regularly check on the lasagne’s progress and test with a fork before the time is up, if necessary, to see if the pasta is tender.
A snack should make your feel sated without involving too many calories. Do you have a hard time figuring out what to have as a snack without feeling guilty? Time to stop stressing! We’ve listed some healthy snacks for you to try below.
- A piece of fruit
Fact/tip: Most fruits are low in calories, chock full of fibre, and offer loads of health benefits (e.g. boosting your immunity, lowering blood pressure, etc.). However, there’s also quite a bit of sugar in most fruits, which is why you should limit your intake to one or two pieces a day.
- Two rice or spelt cakes with cottage cheese or cheese spread
Fact/tip: for a low-calorie snack on the savoury side. Natural peanut butter or smoked salmon also make great toppings. They’re both packed with proteins (giving you that full feeling), and salmon contains bonus healthy fats.
- A pot of plain yoghurt + a handful of berries
Fact/tip: go for plain yoghurt and add your own fruit. Ready-to-eat fruit yoghurts usually contain tons of added sugars. Greek yoghurt is a great option that contains plenty of protein.
- 100 g jar of plain olives
Fact/tip: choose olives that are as natural as possible and avoid processed types. We recommend checking for labels that say, ‘100% sun-ripened’. Those olives are your best option.
- A hard-boiled egg
Fact/tip: eggs are a source of protein and contain lots of vitamins, minerals, and antioxidants. Eggs also contain fats, but 2/3 of these are unsaturated (i.e. healthy) fats. That means that you can safely eat up to one egg a day as part of a healthy diet without increasing your risk of cardiovascular disease. If you have diabetes or high cholesterol, however, you should limit yourself to 3 eggs a week.
- A handful of mixed nuts
Fact/tip: there aren’t many carbohydrates in nuts so your blood sugar level will remain stable. That also means there’s no peak leading to hunger pangs.
In fact, nuts even help curb cravings. The protein, fat, and fibre content help make you feel satisfied. Unlike most of the other snacks listed above, however, nuts do have a somewhat high calorie count. As a result, you should limit yourself to just a handful as a snack.
- Two seed crackers with a thin layer of herb cream cheese (for extra saltiness)
Fact/tip: this low-calorie snack, like the rice or spelt cakes, is on the salty/savoury side. Feel free to mix it up a little with your topping choice.